CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats

Warm-up (No Measure)

.

3 minutes on bike nasal breathing

static hang x 1 min

wall slides x 1 min

hand plank shoulder circles x 10 each direction

EMOM x 5 minutes

6-10 Pull up practice (kipping or butterfly)…baby butterfly or half pull up

Metcon

Metcon (8 Rounds for time)

Every 4 minutes for 32 minutes (8)

#1 400m run or 500m row + 25 KBS +5 burpees to pull up bar

#2 20/15 Cal bike + 100′ farmer’s carry +20/15 cal bike

Accessory Work

tabata jump rope